Congrats to Team Fiternity on their 1st place finish for 18.1 in the Northeast. A great start to their season ????????
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Regionals:
Am:
A. Power snatch x 3 (tng) + 2 OHS ; every :90 x 7 sets ; @65-70% of max snatch
B. Power clean + Front SqT + Jerk ; @85-90% of your Mac power clean x 3-4 sets
C. 8 min ski erg – :30 hard :30 easy
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Pm:
A. 4 rds
30’ OH Walking lunge 115/83
8 burpees over bar
30’ OH Walking lunge
10 hang power cleans
12 front squats
30’ HS walk
Rest 4 min x 4
Following final round , IMMEDIATELY into 10 min @50% flush.
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Becomplete:
1. db sa row 10-12 reps x 3 sets each side
2. 3×15 band high face pulls
3. I’s, Y’s and T’s – inverted bench – 3 sets of each 8-10 reps per
4. Reverse Rabat’s L-Sit – :10/:20 x 8
5. Crossover symmetry protocol
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Performance:
A. Choose either A or B from AM Session; depending on weakness
B. . 4 rds
30’ OH Walking lunge 105/73
8 burpees over bar
30’ OH Walking lunge
10 hang power cleans
12 front squats
30’ HS walk
Rest 4 min x 4
Following final round , IMMEDIATELY into 10 min @50% flush.
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Becomplete:
1. db sa row 10-12 reps x 3 sets each side
2. 3×15 band high face pulls
3. I’s, Y’s and T’s – inverted bench – 3 sets of each 8-10 reps per
4. Reverse Rabat’s L-Sit – :10/:20 x 8
5. Crossover symmetry protocol